Game Night and ULIFTU Fundraiser

Join us for an evening of games (think 5-minute bouts of dodgeball, foam roller bowling, animal freeze tag, etc.) with the coaches at CFCC, pizza, and drinks all to support the start of ULIFTU! If you don’t like games that’s ok too!  We do hope however that you like pizza! You can hang out, throw […]

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Workout of the Day: Wednesday, 12.25.13

MERRY CHRISTMAS, CFCC! All classes are cancelled for today, but – as you might have guessed – that doesn’t mean you can’t train! WORKOUT OF THE DAY: Workout 12.1 of the CrossFit Open – AMRAP in 7 minutes of: Burpees to a Touch 6 inches about Reach. Post your results/pictures/battlewounds on CFCC’s Facebook Page! For […]

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Workout of the Day: Tuesday, 12.10.13

Want to be a part of something awesome? Click the below! Help CFCC do something GOOD this Holiday season. Feeling a little unstable in the bottom of the squat, split, or snatch?  Here’s a little break down of how that relates to trunk strength, and here’s a quote to peak your interest: “The anterior core […]

If you can, please help us support the "Restore the Shore" effort by bringing in cleaning supplies sometime this weekend (including tomorrow) - thanks!

Friday, 11/23/12

Our slightly edited schedule for today:  WORKOUT OF THE DAY SESSIONS: 12pm, 330pm, 430pm, 530pm. HYBRID/ADVANCED OLY with Jim, 530-730pm. MOVEMENT PREP: Foam Roll, 3 minutes. Lax Ball, 3 minutes. Cressey Warm-up, directly followed by Overhead Squat Practice: Eight five-second holds in the bottom of the wall-facing overhead squat, resting between holds for five seconds. STRENGTH […]

Saturday, 6/9/12

ALL CLASSES ARE CANCELLED AT CFCC TOMORROW EXCEPT ADVANCED OLY from 3-5pm COME TO CROSSFIT FOR HOPE! Meet at the gym at 8am if you need a ride! Step 1: Show up. Step 2: Bring cash. Step 3: Engage Beast Mode. “The best way to not feel hopeless is to get up and do something. […]

Sunday, 5/6/12

9am, Gymnastics 10am, Session 11am, CROGA 12pm, Session 1pm, Gymnastics 2pm, ADVANCED CLASS Battle for the Top Spot at Mid-Atlantic Regionals. ————————————- GYMNASTICS: SELF-MYOFASCIAL RELEASE: foam roll upper back, 3 minutes; lax ball shoulders, 3 minutes DYNAMIC WARM-UP: 3 rounds: 10 second inverted grip hang, 10 second handstand, 10 arm circles front and back), 10 […]

Friday, 3/16/12

ELEMENTS: None. SPECIALIZED SESSIONS: Advanced Oly 3-5pm and 5-7pm. GAMES for the WEEKEND: Friday at 4pm (hopefully before your St. Patty’s Day madness), Saturday at 12pm, Sunday at 10am (this session has been moved up a little earlier – if a later day session is needed please contact me directly at Irish Soda Bread, […]

Thursday, 3/15/12

GAMES ATHLETES: 7am and 7pm – sign up on the Google Calendar to attend. JUST $20 for CFCCers! If you’re looking for a great way to start your spring-summer running season – try the Halfway to Broad 5-miler! SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes.  Lax Ball, 3 minutes. MOBILITY: Wall Assisted 90/90, 1 minute each […]